Stress is becoming an unavoidable aspect of modern life and has negative effects on both mental and physical health. Although there are many strategies to lower stress, such as exercise, meditation, and counselling, food is vital for stress management. In addition to nourishing our bodies, eating the correct foods also helps to soothe our brains.

Here are some foods that you should include in your Diet Plan to Reduce Stress.

1 Herbal Tea

For thousands of years, people have used herbs to treat a variety of illnesses. According to scientific research, several herbs may be able to reduce the signs and symptoms of anxiety. Additionally effective at both reducing and eradicating diet plan for reduce stress is herbal tea.

2 Dark Chocolates

It has been discovered that dark chocolate can help you feel better and reduce stress. Your body's sugar levels drop below a particular point, which makes you irritable and causes mental tension. A group of antioxidants known as flavonoids, which are abundant in dark chocolate, aid to enhance insulin sensitivity, blood pressure, and general mood.

3 Whole Grains

Whole grains are one of the most essential ingredients if you're looking for something that has to be in every meal you eat. They are a good source of complex carbohydrates, which not only give your body the energy it needs for both your mind and body but also help to regulate the hormones that make you feel anxious.

4 Avocados

Avocados include omega-3 fatty acids and vitamin B, which help to relax your mind. A number of neurotransmitters, including serotonin, which affects mood, are produced by the body with vitamin B6's assistance. Several people have reported feeling more anxious as a result of certain vitamin deficiencies.

5 Fish

Everyone is aware that eating fish can improve heart health. Moreover, the omega-3 fatty acids found in fish can aid in the reduction of inflammation, anxiety, and mental stress. Many nutrients included in seafood will interact with your brain's neurons and improve your mood. 

6 Warm Milk

You might occasionally experience stress-related sleeplessness. Sleep deprivation can worsen the situation. A modest cup of warm milk consumed before bed is really beneficial. Tryptophan, an important amino acid that is a crucial component in the production of serotonin, is a feature of milk. 

7 Nuts

Despite their small size, nuts contain a number of nutrients. Diet plan for Stress is typically brought on by a deficiency in vitamins and omega-3 fatty acids. A healthy intake of nuts can make up for the absence of these components.

8 Seasonal Fruits

Consuming seasonal fruits can help you diet plan for reduce stress, which is just one of the many advantages of fruit consumption. Fruits, especially those with high citric acid content, will aid in the reduction of stress.

9 Turmeric

Eating turmeric helps you recover mentally as well as physically from injuries. By lowering inflammation, turmeric helps treat both stress and anxiety. Oxidative stress may be the cause of depression and anxiety. 

‍Diet plan with the best stress relieving foods

  • On waking up: Coconut oil (1 tsp) + 2 glasses lukewarm water + almonds (7 soaked)
  • Breakfast: Omelette (1)/ 1 bowl oatmeal
  • Mid-morning: Banana + Pumpkin seeds (2 tsp)
  • Lunch: Sabzi (1 bowl) + Chapati (1) + Curd (1 bowl)
  • 5 pm: 1 bowl chickpea salad
  • Dinner: Veg Khichdi (1 bowl) + Mint chutney
  • Ashwagandha almond milk (1 cup) and chamomile tea before bed

Foods to Limit or Avoid When Stressed

Of course, not all foods are a beneficial  diet plan for reduce stress. In fact, some foods—or too much of them—might aggravate the situation. Understanding what to eat and what to omit when trying to diet plan for reduce stress are both crucial.


When consumed in moderation, caffeinated beverages like coffee and tea can aid in enhancing mental attention. Nevertheless, excessive use may have unforeseen consequences. Molly Kellogg, LCSW, CEDRD, a psychotherapist and dietitian in Philadelphia, adds, "Too much coffee can make you feel anxious, jittery, and more worried than you actually are.


Alcohol consumption should be moderated because it can both increase and decrease stress levels. Alcohol is not a good option, according to Kellogg, if a person has a tendency to overindulge. It can actually add to a feeling of despair and make stress more challenging to manage in the long run when stress is a persistent problem and someone keeps drinking to soothe their emotions.

3.Refined Sugar

Miller suggests against using sweets to diet plan for reduce stress. The type of sugar that is refined and found in cookies, cakes, and candies raises blood sugar levels and subsequently causes a sharp drop, or "crash," in levels. When your stress level is high and your energy level is low, you need to do the opposite.